Acceptance and commitment therapy - ‘ACT’

Acceptance and Commitment Therapy (‘ACT’) is a third wave cognitive behavioral therapy. The approach has its roots in behaviorism, relational frame theory (RFT) and functional contextualism. ACT has been proven effective with treating a range of psychological issues including depression, anxiety, stress, substance abuse, chronic pain and eating disorders.

 I am currently completing a 2 year speciality ACT training course. I use ACT therapy in my professional and personal life. It has helped me immensely through times of suffering. Through moving countries I experienced a lot of past triggers, that caused my mental health to suffer. As a result, I experienced identity crisis, stress, anxiety, depression and isolation. In this period of my life I leaned on using ACT skills to handle these emotional difficulties. I now embody these ACT skills both in my personal and professional life. In doing so I can relate to my clients struggles on a much deeper experiential level, thus being able to help them alleviate their suffering and live a meaningful rich life.

The ACT-model. The ACT-model is based on openness, awareness and engagement. Within these three pillars there are six core processes, which help to increase psychological flexibility. Psychological flexibility means to be able to fully contact the present moment from a state of awareness, based on the context of the situation, changing or sticking to behavior that reflects your chosen values.

​The Openness pillar:

Willingness: The process of acceptance of emotions, thoughts, sensations and life situations, the counterpart is experiential avoidance, which means to escape or resist by pushing away unwanted thoughts and emotions. 

Defusion: The process of undermining language and noticing ongoing thinking. The counterpart is fusion, which is to be fused with the “mind” through reacting, reasongiving, and unhelpful evaluation which lead to psychological barriers from living a meaningful life. 

The awareness pillar:

Contacting the present moment: The process of deliberately bringing ones focus to the here and now experience. The counter part not being present to the moment, which is to be distracted by being stuck in worrying or ruminating and missing the joy of life that is happening in the surroundings. 

Self as context: The process of making contact with a deeper sense of self that can enable the individual to take a perspective of noticing the context for experiencing ongoing thoughts and feelings from a distance. The counterpart self as content, which is to identify strongly oneself through the contents of personal history, thoughts, feelings and sensations. 

The engagement pillar:

Values: The process of identifying your hearts deepest desire for valued living, such as being loving, empathetic, authentic, honest, humble and connected. Values live inside of the important parts of life such as family, friendships, community, work, community, spirituality and health. These values are the compass that guide you towards living a meaningful life. Counterpart distance from values, the process of not showing up to your values by either not knowing them or the life struggles, thoughts and feelings are preventing from living by them. 

Committed action: Takes you to that values based life. This process involves creating and moving in the direction of behaviors that reflect the individuals chosen values. Unlike goals there is no arrival or end concerning your values. Taking action on your values can be completed, but there is no end to engagement in the creating of meaning, when you show act upon your unique values. The counterpart unworkable action which is the process of doing actions that take you away from values based living and leading a meaningful rich life. 

ACT is taught through direct experience. This experiential way of doing therapy is done through metaphors, exercises, mindfulness techniques and practical skills. From this way of doing therapy, you, as the client, are able to make a healthy relationship to your thoughts, feelings, memories and sensations, that previously where either feared or avoided all together. 

By gaining further ACT skills you are able to decontextualize and accept your personal life events, getting in contact with your unique values and committing to life enhancing behavioral change. This will help you alleviate your suffering and bring you closer to living a meaningful life, where you experience true freedom.

Contact me

You are more than welcome to contact me if you have any questions or would like to book a session.

​Telephone.: +45 71 79 92 27


Book a free 25 min discovery session today

“ Jonathan is a wonderful person, I could feel it from the moment he walked in to the room. He is a very open minded spirit and connected easily with me through his empathy. It is obvious he cares for his patients and gives 110% in the sessions. I recommend Jonathan to anyone who is ready to get to know himself/herself better and work on achieving a better emotional balance.”


“I started going to Jonathan’s a couple of months ago. Wauw. I am so so happy with him and the therapy. In a very short time we dived into some deep issues I had, but in a very natural and calm way, and have since worked on specific things inside of myself. And I am BLOWN away by the improvement of my mental health. The tools and conversations are easy to digest, and very effective. Jonathan is a person you feel calm being around, and his way of listening, understanding and communicating is second to none. I’m so happy I started going there, and I know that I’ll continue for a long time. I can’t recommend Jonathan enough!”


“I have been very happy recieving therapy from ACT of living. It have been the most helpful. Even though you can't expect it I have left every session with a new understanding of my world, -I would dare call it an epiphany. Jonathan has been very skilled in helping me resolve my problems and I feel as I am in a new better place now after my sessions. I would highly recommend him:)”


“To everyone out there, my therapy session with Jonathan has helped me a lot to become more authentic every single day. I didn't know that I need help to become more authentic and accept myself the way I'm regardless where I live, my inner critic or other external expectation. It's tough especially when I'm living abroad, (in my case) changing countries every 4 years, so I had to adapt to new environment while getting to know who I am and my contribution in this world. Jonathan has helped me a lot to notice my authentic self and to show up everyday as her! It's indeed a live changing service that he provides.”


“Just as i have told Johnatan, when i talk to my friends and family about my issues, they give me their opinions and come up with specific solutions to my problems, however during therapy i learn to understand my feelings and work with my emotions, something i have never done before and as it turns out is extremely important. I become more and more in peace with the fact that all i feel and experience is a part of my journey and my feelings are not only human and okay but also valid.I can absolutely recommend Johnatan as a great therapist to everyone! I have come a long way and made a huge progress but i know that there is always room for improvement and that is why i will continue my sessions.”


“Hey. I had the pleasure to have five sessions with Jonathan. They went great. He is a great listener and greatly focused on helping. He kept me in my safe bubble and gave me good tools to be working with, which is awesome. Thank you, Jonathan. I would definitely recommend him, to anyone struggling!”


“First i would like to thank you Jonathan for Your patience, kindness and specially ears. As one of the people that you are always a ladder and shoulder to others it is very difficult to get ears to listen to you, and you have actually not only listened but also made me going back to align myself. It has been a wonderful experience and enthusiastic. Jonathan, thanks for putting your heart into what you do!”


“Jonathan and I had 13 sessions together and from the very first session I felt the warmth of his personality. I could tell that he genuinely wanted to help me in my journey of trying to understand myself better, and he most certainly did. I always entered a space where I felt safe sharing my thoughts and feelings, and he was always very present with me in that space. Sitting with someone who you feel wants to help you, felt healing in itself. That’s what I think is the most amazing thing about Jonathan; he comes from a very genuine and loving place.”


“I came to Jonathan in a very difficult time. I was deep in depression and anxiety which made me more or less feel helpless. To say it clear I was on the verge of giving up. But I didn’t want that feeling to take over my life, so I made a choice of wanting change and for that I needed help. I reached out to Jonathan and booked my first session. It was a really difficult session for me because it meant that I needed to face the reality of the situation I was in which was very scary. It ended in a very emotionel and honest session, and Jonathan made me feel safe to open up and actually listened to what I had to say. It made me feel like there was hope for a better future for me, and I had not felt that for a very long time. 


"I started working with Jonathan a few months ago and can say he has truly helped me change my way of life. During a depressive episode I reached out to him for help and have found myself coming out of it and reframing my view on life with his help. he approach is warm and gentle but firm. He has deep understanding of compassion that helps you find compassion for yourself. Our session can be intense but I always leave feeling better, having a real understanding of myself, and with tools to use. I recommend Jonathan highly to anyone that is looking for a caring therapist who goes the extra mile. 

I have looked for therapy since moving to Europe. Jonathan is the therapist for me, for sure."


"Jonathan has helped me now for about 3 months. I came to him struggling with stress, and on the brink of falling back into a deep depression. He helped me focus on rediscovering my personal values and, through that process, let go of the emotional baggage that contributed to my issues (some of which I had been holding for years).

With his help, I have managed to open up to the values that truly drive me as a person. And, most importantly, Jonathan guided me with a lot of skill and compassion in starting to live those values in all aspects of my life. I highly recommend him. He has helped me much more than a few words in a review can say. He has really helped me let go of the negative forces in my life and open up to a future full of positive energy and hope."


"I approached Jonathan for support with anxiety and panic attacks. Jonathan is a very warm, calm and empathetic person and an incredibly inspiring presence to work with. His consultation has provided such a positive benefit in my life, and given me so much more confidence in my self. I can’t recommend Jonathan highly enough for anyone seeking personal help."


"I can’t recommend Jonathan enough. His approach really opened my eyes to a lot of constructs I built up in my mind that were weighing me down for too long and causing me a lot of pain. I was pleasantly surprised that he brought his own individual style into psychotherapy and that made me feel much more heard and understood.

I never thought therapy would help me so much and I can advise anyone reading this to just go for it.


Jeg er her for at hjælpe dig med at leve dit liv fuldt ud, ved at lære nye færdigheder til at overvinde udfordrende situationer i dit liv. Jeg vil guide dig til at udfor​ske dine tanker og følelser på nye måder og hjælpe dig med at genforbinde dig med dine værdier og lade dem lede nyfundne handlinger i dit liv